OlyPower
PowerliftingFeatures
4 sessions per week
Must use App app to view and log training
Program Training
A
Deadlift
1, 6, 6, 6 @ 85, 70, 70, 70 %
B
Bench Press
1, 6, 6, 6 @ 85, 70, 70, 70 %
C1
Hip Thrust
10, 8, 6
C2
One-Arm DB Bench Press
3 x 8
D1
GHD Hip Extension
3 x 15
D2
Incline DB Bench Press
3 x 8
A
Back Squat
4 x 4 @ 80, 70, 70, 70 %
B1
Good Morning
10, 8, 6
B2
Seated DB Shoulder Press
3 x 8
C1
Barbell Bulgarian Split squat
3 x 5
C2
SA DB Lateral Raise
3 x 8
D1
Ring Skull Crusher
12, 12, MAX
D2
SA Preacher Curl
12, 12, MAX
A
Deadlift
4 x 3 @ 75, 67.5, 67.5, 67.5 %
B
Romanian Deadlift
3 x 5
C
Shoulder Press
3 x 5
D1
Barbell Row
10, 8, 6
D2
GHR iso hold
3 x 30
E1
Copenhagen Plank
1 x 30
E2
Ab Wheel
3 x 15
A
Back Squat
1, 6, 6, 6 @ 85, 70, 70, 70 %
B
Bench Press
3 x 3 @ 75 %
C
Close Grip Bench Press
3 x 8
D1
Chin-Up
3 x 5
D2
Dips
3 x 5
